Yea! Finally a 'normal' Cindy or Mary not the pumped up versions.

Aloha.

Check out http://www.epiccamp.com for a counter to the article. Scott Molina and Gordo Byrn get great results from doing huge volume of milage.

That bench looks great but costs way too much.

Charlie,

1) You've missed the point entirely, the CrossFit point, of lower volume training. Take another crack at it. Hint: We don't give a damn as to what protocol optimizes endurance training. I don't have to look at your link to know it's irrelevant. (If you can't get it the others will help.)

2) We are extremely and completely conscious of value and only buy the IronMind bench. What can you make of that?

Thank God, finally a "normal" workout!

Charlie you will be glad to know I will do this as rx'd!

Hell yeah, can't wait for this one...

Done Cindy many times before and will of course look forward to her again!

But, I wonder about one thing: Do y'all think it better to mix up the pullups with some Kips and some Dead Hangs? Or, shall we stick with one? I feel like dead hangs are harder and certainly slower--for me, at least.

Coach? Anyone else with a strong opinion?

People need to stop listening to Charlie, especially considering he's a 'Ghost Post.' Methinks Charles needs to start posting some times/results and keep the negativity to themselves. Run along now...

Still can't do one HSPU. But my Handstands are getting better... I think I'll go with the easy girl tomorrow... Just go at her hard... then maybe practice HSPU's afterwards...

"If you can walk, you can run." Vince Lombardi

Are one-legged squats different from pistols?

13 rounds..same as last time.
unbroken kipping pull-ups for all rounds
push-ups on toes, full body touching floor and back up, broken in sets of 6 and 4 for most rounds.
squats to Dynamax ball all unbroken.

did this yesterday, because I had to work out at house. I did 20 rounds in twenty minutes of "cindy" Can't wait to do "mary" OUCH!

Charlie...if all you do is complain, feel free to keep it to yourself..or at least put your email down and man up....and do a work out once in a while.

Now...DJ...go swimming a few hours before Cindy..so at least we are par...and No I don't want to go to your pants party.

****K94****Lets see how many rounds you do with Cindy! I'll give you my count at 600T.

#2 Charlie

Price of one Five-Star Flat Bench - $279.95

Price of a one person pass to Epic Camp - $2,950.00

Price of a Crossfit workout $0.00

Benefits from the Crossfit workout - Priceless

I didn't see a one legged squat in the 'exercises' page. Should I assume they are to be like pistols where you go all the way down (ass to heels) or stop at close to parallel and possibly use a bench or medicine ball as a stop before returning to the top position?

ChrisF, #15,
Congratulations on being a world class d--chebag. If you have a beef with Crossfit, get on with it. Bringing someone with a serious illness into it is inexcusable.

For those of you who don't know, Joe suffered a heart attack and subsequent transplant due to cardiomyopathy. Following is the Mayo clinic web site page on causes of cardiomyopathy. Please note the abscence of intense exercise as a possible cause. Fortunately for ChrisF, a complete lack of human decency isn't listed either.

http://www.mayoclinic.com/health/cardiomyopathy/DS00519/DSECTION=3

Did this one early since I don't have the time tomorrow to bust this out.

"Cindy"
21 Rounds as rx'd.

Not a PR but I am getting more and more pleased with my form. When I first started these I just wanted to finish it and then naturally as you start to get gassed, all form gets thrown out of the window. Well I do know that all my focus on perfect form in powerlifting is showing its progress in my NEED to get good at the form even if tired. That way, my hands won't drop and my mouthpiece doesn't flop in my mouth when I'm tired or my arms don't out there for an armbar or get caught sleeping and catch a vicious stick smash on the clavicle or check hand because I am doggin it.

I just read the Colorado Seminar notes by Eugene Allen in the FAQ and grew inspired because I realize that there is a symbiotic relationship amongst all of my interests from fitness to horsepower to fighting arts to nutrition. Can't say it enough, Crossfit is one of the best motivators I've ever experienced (aside from a certain football coach that carried an axe handle but that's another story! =) )

In response to comment #3 by Coach. Don't know Charlie or what his agenda is. Love CrossFit. Love the concept, love the variety, love the results. Mostly, love the workouts.

It seems though that the many articles posted from Power Running lately are offered to validate the idea that elite endurance can in fact be achieved without the high volumes associated with elite distance running. Tim Noakes, who is indeed an expert, in fact summarizes that elite runners train between 74-125 miles per week. Even at the lower end you're talking about averaging 10 miles per day, roughly an hour of running per day.

So the idea that 15-20 minute workouts of high intensity can even come close to developing high level running ability is just not correct.

If you're goal is to run even elite high school level performances in ANY track & field event, let alone middle to long distance events, CrossFit will not cut it. I understand that is NOT the goal of CrossFit, but the frequent posts of articles from Power Running seem to suggest that, in fact, yes, CrossFit will help you develop high level running ability. It won't.

In order to develop high level performance in any athletic or fitness arena requires a high level of specialization, a level which CrossFit does not reach.

Those that desire a high level of performance in CrossFit specialize in CrossFit.

You are fit to do what you do to be fit.

hooray for cindy! only got 11 rounds last time...couldn't do any more push-ups. can't wait to give it another shot.

Alan, Comment #19

Crossfit doesn't claim to produce runners. The high intensity workouts of 15-20min. develop high level anaerobic ability which concurrently develops aerobic ability. Think boxing or, well, every sport you can think of excluding marathons or other pure oxidative(endurance) sports. Crossfit pointedly is not about specialization, running or whatever.

Where Crossfit "cuts it" at a high level is in this non-specialized protocol's ability to produce athletes that can "out lift the runner, out run the lifter".

Time for a little shameless begging! Anyone know of a law firm that needs a summer associate? Hard work (as evidenced by CF), smart, funny, etc.

Rob_M, comment #21,

I agree with everything you said, although the idea that developing high level anaerobic ability concurrently develops aerobic ability is limited. Even the five short classics cited on August 12 address this idea. The many studies demonstrating an increase in aerobic capacity through anaerobic training (i.e. interval training) are all done short-term on 'untrained' subjects. Read further into Dr. Seiler's articles.

The CrossFit ideal of total fitness is valid. It just seems to me the recent and frequent citations of articles from Power Running to invalidate what elite distance runners do is not.

Good post by Rob M #21. After 9 years of running to get in shape for wrestling season (until 12th grade) and wondering why I wasn't getting the hoped-for results, then another 18 years of running 5 days a week in the Army, I finally got off the "run every day" bandwagon. Not to say running has no value, but 20 miles a week didn't give me what I was looking for.
When in 1st Ranger BN in the late '90s, we had a lot of great runners who struggled with 200 meter SKEDCO drags or would die between miles 15-20 on footmarches, while the bigger guys were fine. Later, when doing some competetive grappling in the army, found that kettlebells and Crossfit enabled me to go hard for 5 or 6 5-minute matches in a one-day tournament.
Bottom line, CF gave me what I was looking for - functional fitness for the stuff I do.

The reasoning behind posting the articles you're referring to does seem open to individual interpretation. Where you see the postings as an attempt to invalidate the training methods of runners, I see them as supportive of CF methods. It honestly never occurred to me to view the material as an attack on endurance training.

I don't claim to be versed in all the studies and theories but increases in aerobic, anaerobic, aerobic via anaerobic, and phosphogenic capacities are demonstrated around here daily. Search under "Black Box" concept.

#15

If that comment truly reflects your morals and ethics, you don't deserve to have your heart.

Let's all bust ass today.

1 legged squat???
sounds challenging...i want to learn
where do i go to find the info?

aet 43
bw 158
ht 5 11.5

Cindy as Rxd 22 rounds. Interestingly, not getting faster, but form improving.

You get what you train for. You want to be an elite long distance runner - you can't rely on Crossfit alone. However, if you want to be able to carry your kids out of a car wreck, manage heavy suitcases without looking like a dork, dig your garden, climb a rope, chop a tree, handle a horse, push a wheelbarrow and outlast the teenagers at soccer, MMA or egg and spoon races then Crossfit is good place to start.

Has anyone ever attempted to do a decathlon style table for basic fitness events.For example push ups,pull ups,cleans,1 mile run, etc.Based on a sliding scale of performances it would be interesting and fun.So my friends who run half marathons and call me wimpy for not wanting to do these might score well on the running but could not clean 150lbs to save their life!However I could complete 6 miles in under 40 minutes and clean 150lbs so my fitness is more rounded and complete.

Danced with mary for the first time.

Scaled HSPU to 50% ROM - can't do a full one yet.

Otherwise as rx'd. 5 rounds.

There is no debate - Crossfit leads the way

Guy #29 - you're spot on

Guy #29 - you're spot on

Cindy with assisted pullups (40#, except the first round, which was 45#--didn't see that dumbbell). 13 rounds plus 2 pull-ups. Last time was 10 rounds plus 3 pull-ups with 50# assist.

Oh yeah, I forgot to say that I lost about thirty seconds when a self-appointed personal trainer tried to correct me on my squat form. Is "I'm sorry, I'm doing something timed and didn't ask for your help" polite enough? Maybe if I wore patchouli and stopped shaving he'd leave me alone.

I did ask his friends what he was trying to say afterwards (he'd already left by that point) and apparently he thinks that if you swing your arms by your sides and back up while you squat, it takes the strain off your knees. Whatev.

Also I noticed that I have a tendency to want to stop and catch my breath when I work out. If I got over that, I'd probably improve my time a bit.

#26

Gorda,

check out the stuff by Pavel Tsatsouline, there's some of it at DragonDoor.com. His demonstrations are spot on and very helpful.

Not sure of any online vids but there must be something.

What the article fails to mention is those guys were born to be elite runners and would all get twisted into pretzels by a BJJ blue belt.

40 lb weight vest
23 rounds cindy
hit a nice flow state on this one
i don't post many scores up, still working around an injury - this is one i can still do - felt strong.
-jh

Cindy

23 rounds, 5 pullups, 1 pushup....

well short of PR (27 rds)

20 rds of Cindy with 20 lb xvest on
bwt 162

Do you remember Superstars from the 70s and 80s when stars from various sports would compete in different disciplines ?
Lasse Viren, one of the greatest distance runners ever ,could not do 3 dips.
The winners of Superstars were invariably Pole Vaulters,gymnasts or Rugby players .

"Cindy" 16 rounds.....same as last time....
Interesting note. Did my company APFT today. As we are in Baghdad and on random schedules there isn't much time for organized PT. The Soldiers who crossfit had no issues with the APFT. The Soldiers who spend 2 hours a night grunting over dumbells in the gym all struggled with situps and 2 mile run. Just more proof in my mind of the superiority of Crossfit.

CINDY x 22 + 5 PUs + one second left over.

"Cindy" 11 rounds with ring pull-ups.

When I have a physical need to actually run for 2 hours, I'll let you know...until then I do short intensity runs (400,800,1mile). My times get better in my distance runs (5k-10k) and I have more speed and power to jump, play ice hockey and just be fit. Plus I keep more muscle. Jogging for hours is not anything I want to be associated with...bad knees, muscle breakdown, excessive cortisol, we all need inserts now in our special shoes...nor do I consider it a benchmark of my personal fitness levels.

bw 145
24 rds as rx'd
Had more in me at the end, could have gone faster.

As usual I extracted the wrong message from the article. I read that it was important for endurance athletes to find a level of weekly mileage which allows for peak performance, and that that may vary from person to person.

Cindy x 21

I am pumped up to meet Cindy. I love this type of thing.

I did the WOD last saturday (much alike) and the matching spandex crowd (at my gym) thought I had lost my s*^t . They are comong around however..less stares and more questions.

train on,
Ricky

HELLO CROSSFIT!!!! Darn no echo! I am now living in Monterey, CA and I was wondering if there is a crossfit society going on here. I am having withdraw so please help !

On #6: Anyone have any thoughts?

22 rounds as rx'd

13 rounds + 1 pullup. No jumping pullups this time. Last time (my first date with Cindy) did 15 rounds + 5 jumping pullups + 10 pushups + 3 squats, but had to resort to jumping pullups by the 10th round. Pullups were much stronger this time.

Sweet Sweet Cindy...

Did my other favorite lady Lynne (yes thats Lynne with an E) yesterday. Personal record 12 BW BP.

Three months ago I never would have believed that I would sincerely look forward to this WOD...

GET SOME, GO AGAIN

#48 CrossFit HQ is a mere 48 miles away in Santa Cruz.

Guy, #28:

Check out the April 2003 CFJ. There is a Crossfit Fitness Test in there that has some numerical scoring attached to it. It has 5 different tests: Bench Press/Pull-ups, Clean & Jerk, Tabata squat/muscle-up, Deadlift/HSPU, and Run/Thrusters/L-Pull-up. Based on your results, you would receive a score from 4-20 points. The total range possible is 20-100. From the CFJ, "An individual getting 20 points is a reasonably good athlete. Anyone scoring 100 points has a credible claim to being one of the fittest men on earth."

Not exactly what you're looking for, but your post reminded me of seeing it in that issue. Hope that helps.

Bailey: Cindy 12 rounds in 19:32

Egg: Cinday 10 rounds in 19:40

#6..#49..Josh. Most kip as with the sheer numbers of pullups you need to do in 20min. Some do jumping pullups, some use bands for assistance. It's about getting the metabolic workout level...in other words, getting 12..15..20 rounds. Personally I kip, kick, scream, jump, step on midgets, trampoline, breathe helium or do what it takes to get my *** in the air.

What's going on with the rubber/foam (I can't quite tell what it is) on the top of the 5-Star bench? That doesn't look quite right to me...

Cindy....15 rounds as Rxd

17 rounds + 5 pull ups (all kipped)

Avg HR: 168
Max HR: 182

Age: 29 yrs, 11 mos
Weight: 163

9 rounds
subbed 115lb pulldowns for pullups
last three rounds were knee pushups
added 10 minute treadmill run at 5.6 mph and 2% incline
location norwalk ct

Did Mary for the first time and she rode me hard and put me away wet. My weakness is the 1 legged squat with my left leg.

5 rounds.

Mary: 12 rounds + 7 pullups...almost made my goal of 13 full rounds. HSPUs nose to carpet with full elbow extension at top, pistols butt to ankles depth with full hip extension at top, reduced kip parallel grip kipping pullups on doorway gym.

7x1 bar muscleups.

Off to do three 30 second sprints around the pond.

Gotta agree with comment #43. 19 rounds of Cindy stopped to crank up the stereo in the gym or could of had more rounds. Don't really care to run long distances, I just want to be able to do 1 muscle up on my new homemade rings. Can do dips on them and pullups but can't transition from pullup to a dip to complete the muscle up does anyone have any suggestions for getting better at this.

cindy for 15 rounds
+10 pullups

Last was time 15 rounds flat. Need a partner to push me harder on this one. Too many water breaks, slow transitions, had 2-3 more rounds in me I think, but the watch beeped. All hail the watch.

cindy for 15 rounds

BTW 162, YOA: 44

Completed 6th Wk of WOD!

Cindy was the one for me, Mary will have to wait.

CFWU x3, sub Hanging Leg Lift for Pull-Us.

WOD: 12 rounds plus 5 pull-ups**

**Note: 6 weeks ago, I could barely do 3 pull-ups! Great workout!

Done 4 days ago
Talissa: 15 rounds
Hana: 9 rounds

I realy wanted to do both girls so I changed it a bit.
First warming up: weightlifting aerobics
2nd: 15 min hard Cindy:
- 5x ring pull ups
- 10x paralette push ups
- 15x OH-squat
8 rounds
3th: Mary on a ladder:
- 1x hspu (add 1 every round)
- 2x 1 leg squat (add 2 every round)
- 3x pull-ups (add 3 every round)
first ladder I came to step 4, failed on the pistols. second ladder I failed on the pull-ups and the hspu on step 2. total 12 min.
I did negative hspu sinds round 2 on the paralettes, full rom. At the end I could not control myself on the way down. Could just catch myself before hitting the floor.
All and every rep full rom. All the way up and al the way down. A big difference in round numbers.
Great training! Have fun, Johan

OD- We're on the same par bro, trust me. Every one has strengths. I'm still lokking for mine.

Oh and.... Baxter, you know I don't speak Spanish.

40 min on C2 (130 bpm 20 spm) this morning.

8 rounds of Cindy this afternoon. Pullups assisted after first set.

-psuedo-Cindy for 13 rounds.
-Sub. Sumo-Squat w/30lb dumbell(and a 2 yr. old kid who wanted fun time) 'cause no pull-up bar at home. Other ideas folks?
-Also, is One Legged Squat a Pistol?

First time Cindy-16 rounds+5 pull ups+10 push ups. www.houstonhomefitness.com

Age 29
BW 178

Cindy: 12 rounds +5 pullups
3 rounds of pullups were kipped, other ones jumping.

2 rounds worse than last time. Can't figure out why.

Oh well... GO BUCKS!

First Post

36 YOM 6'1" 185 third full week of crossfit after playing with it for 6 months.

Cindy as RX'ed 9 rounds. 4 weeks ago I couldn't do 45 pullups in a workout. Great Feeling. I also had a trainer come up to me to help me with my squats. I thanked him for his information.

When I compete in triathlons I do endurance training. I do at least 2 triathlons a year for fun. Crossfit has made me a better triathlete by leaps and bounds. My strength on the bike has increased as well as my pure run speed. It also doesn't hurt that I weigh less now than I have in the last 5 years all thanks to the workouts that the Glassmans so graciuosly provide us on this website.

I train for life with Crossfit. In the last two weeks I did a back flip in the pool which is the first since I was 16 and I jumped both wakes while wakeboarding. I directly attribute my ability to do these and my higher level of fitness to crossfit. Plus my wife loves the way I look now.

Thanks again for all the information and time you have so unselfishly dedicated to this community.

BW-198
Cindy
19 rounds as Rx'd in 19:57.

18 rounds...little sluggish, strict pushups, not that it matters.

Alan #19 -- Crossfit builds a good base for many if not most non-endurance-oriented sports. Obviously if you want to get better at the sport-specific aspects of a pursuit, you need to do some sport-specific training. But for many pastimes that are *not* raw tests of physical endurance, sports that require power and a baseline level of cardiorespiratory fitness as a prerequisite to performing specific tasks (climbing is my sport of choice) -- CrossFit is great for those. I find that I simply don't get gassed at altitude anymore. I still have to train my fingers and my body movement to climb well, but I don't get tired on approaches or long stretches of easy terrain at altitude, and that's something that has improved since starting Crossfit. It will be interesting to see how this transfers to backcountry skiing this winter; I climbed and skied Shasta in about 7.5 hours this July, and other skiers told my wife that I was going "very, very fast" on the uphill. I didn't really think about it at the time, but since I wasn't trying any harder than usual, I guess Crossfit probably helped there, too. I was just starting out with the WODs at that time; if I can manage my sleep well enough to recover fully, I expect to perform a lot better this winter. We'll see.

Bottom line -- as you (Alan) said, if you want to be a world-class distance runner, you're going to have to do some world-class running in training to prepare for it. No argument there. For the other 99.999% of the population, Crossfit builds a versatile base of physical fitness that also serves as a good base for sport specialization. I can't get out and skin up a vertical mile or two each morning before work -- it's just not possible. But doing the WOD and bicycling to work seems to give me a lot of the benefit without requiring me to live out of the back of my truck.

Another point you seem to have missed -- not everyone is training for a sport. Some people (a lot of cops and soldiers, for example) simply can't anticipate the demands of their jobs with any reliability. I don't think these guys are trying to ''specialize in Crossfit''. Mostly they report that Crossfit works best for their needs, and there are a lot more cops and soldiers than Ironman competitors. If the base of robust physical conditioning they're developing keeps them from getting injured or killed, that's great!

Rob Miller is a world-class climber (not just good, but a world-class, sponsored, full-time climber) and he does the WOD as rx'ed. Then he goes and puts in the time on his projects to excel at climbing. A lot of climbers who focus solely on campusing and lockoffs and such simply get injured. Some sports punish (instead of reward) overdoing the sport-specific repetitive motions.

Anyways -- you don't have to drop your regular sport-specific practice in order to do the WOD, and you don't have to specialize in anything to benefit from it. It'll still be there tomorrow, take it or leave it. I personally have found a lot of benefit in ditching the analysis and just doing the damn thing each morning, then going to the climbing gym each evening, and tracking my progress. I'm improving more than I was before starting Crossfit, and that's all I care about.

YMMV.

Catherine: 7 rounds of Cindy in 15 minutes, JPUs
Tim: 7 rounds of Mary, heels on a bar for HSPUs

No improvement for me. Then again, my sleep cycle has sucked lately, so maybe it's an achievement not to have sucked worse. Must get more rest.

Cindy: 13rds, kip. pull-ups after the 5th round.

New to crossfit - love it!!! Curious to how/why do certain workouts have a name, like "Cindy".

Warm-up with leg lifts and back extensions

Cindy
13 rounds plus 5plu, 6pshu

Jumping pullups throughout and pushups off bench. Same scaling of WOD as last time yet added two rounds.

CrossFit Fairfax
Did a different Cindy-- 10 rounds as fast as we could

JeffT- 10 rnds. in 4:50
BWood- 10 rnds. in 5:25
JasonM- 10 rnds. in 7:43

kipping pull ups,squats to Dynamax ball

afterwards KB work,full squat cleans 4x6,OH squats 3x6
25 KTE's

#63 Jay M:

If you can bust out the dips and the pullups you can do a muscle-up. One great resource is Tyler Hass' article, found here: http://www.powerathletesmag.com/pages/muscleup.htm

Once you have the rudimentary muscle-up nailed down, you can shoot for proper, stylish muscleups, which Greg Everett covers in issue 18 of the Performance Menu. You can get a free issue here: http://performancemenu.com/freeissue/index.php?show=download&issueNum=18

This is what worked for me, hope it helps you too.

As rx'd

24 rounds

Same as last time

\Ryan

19 rds. +16 ... pr!:)

Did Mary, HSPU supported on wall, pullups broken after the 5th round.

10 rounds.

I have been doing Crossfit since Feb. this year, when my husband introduced me to it, and this is my first post. I started from recovering from a dislocated knee cap that I sustained from a fall. Undoubtedly, the fact that we train so hard with squats is what has been the sucess of my recovery. Take today for example, I was finally able to "feel" the correct form and was able to do all my A2A squats without A) getting stuck or B) feeling like my kneecap was going to bust out of my leg and fly across the room.
I am slow with some WODs and Pull ups are my weakest point. I am just now breaking parralell and able to do negatives with jumping pull ups. I was doing lat pull downs for the longest time and decided that I should just pull. I am overweight and I wasn't ever a conventional athlete, so I feel like I was starting in the hole. I did love the endorphine rush of weightlifting but after starting Crossfit I realized that I was sandbagging BIG time. I get the endorphine rush still, but now not just from weightlifting. It's been great learning the proper form too because I didn't have it on some of the lifts and I didn't know how to do some of the others. My aerobic recovery times have amazingly dropped from what they used to be.
I am so pleased with the shared knowledge and I learn something new every day here. I am sorry to see that some people have decided to become downers in the comments section. Hopefully they will be the type to not stick with it and we can all wave bye to them as they go away.
My kids both ages 14 and 12 are hooked and my son has a shirt that says "Who wants some Kool Aid?" on it that he wears regularily when he works out. This is something that they can do the rest of their lives, well all of us can. Never in my life did I think that when a workout has made me puke or even weep with fatigue, I would wake up the next day, eager to see what the next WOD was. I truly believe that in order for my mind to be strong my body has to be strong and Crossfit has been the beacon. Any way, thanks Coach for all that you do. Thanks, also to the unofficial coaches on the site that have helped me to understand the WODs.
Today I did
Warm up on elliptical- 15 mins
Cindy- 10 rounds, 3 rounds less than last time but this week of 4 hours of sleep each night has sapped my energy so I know why the lower number.
Afterwards- 50 sit ups
Will post the kids results later.
Kate

Did 50-40-30-20-10 of back extensions, wall ball, and box jump
Talissa: 23:05 with 13.2 lb ball and 2 ft box
Hana: 26:30 with 6.6lb ball and subbed lunges for box

http://www.menshealth.com/cda/article.do?site=MensHealth&channel=fitness&category=workout.plans&conitem=d2b3a9f3340dc010VgnVCM10000013281eac____

This months Men's Health (i was bored on the beach and a buddy let me look at. really) has a article that expounds all that is great about olympic lifts. My favorite line in the article:

" In fact, consider whatever you've been doing up till now preparation for your real workout."

I thought all crossfitters would be interested in how one of our bedrocks is getting mainstream.

My first WOD ever!!! Did 15 rounds of Cindy + 2 pullups.

Tim T.,

You wrote, "you don't have to drop your regular sport-specific practice in order to do the WOD."

In most cases I agree with this except for the topic that started this conversation, which is endurance training. I'm getting ready for a half ironman and the intense workouts (2 VO2 max workouts a week and 1 lower threshold interval usually on the weekends) are so draining that I need all the time I can to recover before the next workout. I used to do crossfit on my own all the time, combining crossfit with my runs, but now I'm trying to get very fast and see if I can win a race or two and crossfit in combination with these other workouts is just too much. I can't recover.

Looking forward to the end of the season though, so I can go back to crossfit and rebuild.

Cindy X 10 as rx'd

Am I missing something here? I see a lot of
venom going after comment #15, and something
about heart disease, but all I see is a guy
looking for clarification of exercise
terminology. WTF?

Cindy, 19 full rounds + 5 pullups and 2 push ups when time ran out. Great improvement, did 17 even last time. I love the looks I get at the gym from the muscleheads...Get some.

Oh, and all sets unbroken except for a few of the push ups. Semper Fi

jimc #91,
When someone says something crappy enough that the mods delete it entirely all the other posts automatically renumber themsselves.

So in this case, post #15 was crappy and deleted. What looks like post #15 used to be #16 and is going to take the heat for deleted #15.

Cindy
11 rounds + 5 pulls.

ibbryn

Thank You. I did miss something, or nothing as the case may be.

cindy 22 rounds not my best.

Cindy X 18

10 rounds.
Green band pull ups.
Kneel push ups last 5 rounds.

[205.5/22.5]

19 (+5+10+1)

All dead hang pull-ups

beat last time by 4+ - awesome program!

10 rounds

Deadhang pullups
Ring pushups
full squats to 11" target, finished at full extension

First day doing the crossfit. Looks like I'll try to stick with it and not do as much weights. Not too sure about the squats. Are these weighted squats or not-weighted? I was using 225 backsquat and it kicked my butt. I only got 7 rounds of cindy's in. And also not sure about the tempo of the work. I'm used to a nice prolonged eccentric with a quick concentric. Seems to defeat the goal of as many rounds as possible, though. So on that note, Crossfit worked me, but I think I may have gotten the wrong idea about the style of working out, any help?

#101

Unless otherwise indicated they are "air squats" otherwise known as unweighted squats. Good job on your first workout.

Primal Fitness Jump Program Week 2 - Day 2

crossfit wod:
Cindy - 20 minutes of max rounds of 5 pullups, 10 pushups, 15 squats
9 rounds, one more than 12Jul06

Modified CFWU x 3
10 x air squat
10 x back-extension
10 x sit-up

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups, 2-3" depth
10 Pistols, alternating (18" depth x3,16" depth x2)
15 Pull-ups

Total rounds = 4 + 5 HSPU + 10 Pistols
Notes: First time out with Mary. HSPU's are not deep at all, but completely vertical. Likewise, pistols were to 18" depth on first 3 rounds, and to 16" depth on last 2. I really wanted to have some kind of benchmark for this girl, even if I had to do some serious scaling.

cindy 20 rds

I actually thought todays workout was going to be Cindy!
22 rounds

CFWU x3(-PU's)

WOD
24 rds +3PU's

Short of my PR. No excuses, I'm just a delicate flower who's ass is getting kicked by the heat & humidity here. Done outside... I love that w/CF you can beat yourself down outside and enjoy Mother Nature while crazy looking Red Necks give you the Stank Eye.

OD- "That's how I roll BROFIS"

MCC- Thanks for your opinion yesterday.

Get some, Go again!

Cindy
20 Rounds in exactly 20 minutes
Happy with this, good form.
Next goal is 22 @ bw of 183 (am 188 now).

The article just confirmed what I already knew and have used in training my cross country team. We limit mileage to about 10 mpw for a single 2 mile race. Maybe one lsd run per week at a distance twice race length (ie, 4 miles). The rest of the time it's short interval training with intense energy. We've placed runners with no previous experience in the top ten each year I've been coach. We also have the smallest program of any school in our district.

The other secret; we adhere to Crossfit principals in our training. Junior high kids think they're having fun when they're building fitness at a whole new level. Squats can be fun.

I'll get to Cindy today, then softball, then beer.

It's Friday, damnit.

Cindy: 24 full rounds, 5 more squats than last time. Felt like total crapola.

Cindy, 20 sets. Woot!
All sets full range of motion. WOOT!

I HATE Cindy.... :-(
I LOVE Cindy!!!! :-)

JK

Chelsea style 20 rounds, wanted to try it and it was tough. Don't think I could have gotten 30 today

Did 13 rounds of "Cindy" this was my first time with "Cindy" had to finish last two sets of pullups with a jump pullup. Other than that as RX'd.

This was day 18 for me and I am absolutely amazed at the results already, and I' actually having fun.

How long has Crossfit been around?

Run 1/2 mile

CINDY - 20 rounds

Warm Down - 1/4 mile

"Mary"
6 rounds

after the 3rd round my HSPU's began to fail bigtime so I switched to 2 for 1 negative HSPU against the wall (10 negatives per round), all else as Rx'd

Great workout!

CFWU
Cindy - 25 rounds, felt great
Previous best was 23

Did this last week for my first workout in CrossFit and have just gotten my arms to straighten out. Good Times!! Thanks for the program!

400 m run
2 x CFWU

5 jumping ring pull-ups (worked negative)
10 knee push-ups, chest to ground
15 deep squats unbroken

10 rounds + 5 + 10 + 11

Only my second week, so nothing prior to compare this to:
Cindy - 10 rounds

Pull ups were the main prob...had to break the last 3 sets.
A little embarrassing, but there it is none the less!

Mary: 9 rounds, plus 2 hspu's (why bother!) all hspu's wall assisted, one legged squats done standing on a bench, one leg pointed out a la pistol w/ hand support for balance, all pullups kipped, varied grips. 8 rounds last date w/ Mary so more signs of slow steady improvement. Thanks, Coach!

6'4
BW 210

"Cindy":

Complete as many rounds as possible in 20 minutes of:

5 Pullups
10 Pushups
15 Squats

22 Rounds

My pullups were getting ugly towards the end, but I did them. Hell of a workout. After running the 10k yesterday, I'm considering running a couple races this fall, including the Thanksgiving race in Cincinnati.

Squeaked in 20 rounds at 19:58, best to date.

42
185 bwt
cindy as rx'd
15 rounds
First time attempted. Crossfitting 5 weeks. First 9 rounds in 10:30. Folowing six rounds took 9:30.

Great workout! Who would of thought such simple exercises in quick succession could kick your ass so. Legs & knees still hurt from the 10K!

16 +5+1 (PR)

I love going to the gym and doing these exciting workouts filled w/ blood, sweat and tears... and sometimes Pukie even comes! Its such a great feeling after the 20 minutes of "Cindy" and you see those guys in their wife beaters on their 3rd set of the bench press... GOD BLESS CROSSFIT !!!!

18 Rounds... Crossfit is for real

Age 34, BW 150#

Cindy as rx'd:

26 rounds +5 pullups, +10 pushups

First timer here, did 10 rounds of Cindy. Had to cheat a few of the pullups (bands and toe on a chair) but did the rest as rx'd! :)

First time I did Cindy I was almost seeing pukie at 16 rounds. Second time I paced myself better and did 18. Now I did:

Cindy as rx'd

21 rounds (PR)

All sets unbroken. Pullups easy. Pushups were the hardest part. I also tend to lose tempo when doing the squats, even though I'm not tired.

Age 35
BW 67kg

mary
170#
46yo
6 rounds + 5 hspu + 10 single leg squat

Executed 16 (again) of Cindy. Completed a 17th round in the subsequent minutes just for practice.
-Additional 4 sets of bench press up through 185lbs.

One of the few to do Mary today...My first time :(

BW: 230

10 rounds plus 5 HSPU

First time was not a good as I wanted. Second will be much better.

My first attempt at Cindy about my 6 CF WOD

13 rounds just under 20 minutes.

WU 1/2 mile run, WD 1/2 mile run.

Also did some Overhead press, I'm real week there. And some ab work.

25 225lbs

lil pipe-this is one of my favorites

26 rounds of cindy in 19:50 (nathan nice job on finishing the 10 k)

14 rounds of cindy

Mary: 14 rounds + 5 handstand PU + 2 pistol

My goal was 15 rounds. Next time I will get it.

Cindy: 14 rds + 5/10/0 (PR)

Tommy, age 6, did 10 rounds of
5 jumping pullups, 10 pushups, 15 squats in 10 minutes, then got bored and rode eliptical machine

Rusty, age 39, did 14 1/2 rounds
5 pullups
10 pushups
15 squats

bw 165#

Mary: 15 rounds with 9 seconds to spare.

last 7 rounds of pull-ups on fingertips due to 3 callisus ripped on my left hand.

pr by one round. pumped up.

next time I want 17.

"your mom wants you to do crossfit"

28 y/o 170 lb 5’10” approx 12% bf
Warm up: 3 rounds of 10 crunches (finally got a real Ab-Mat, it’s nice!), 10 back ext, 10 squats, L sit.

Cindy
5 Pull-ups
10 Push-ups
15 Squats (ass to ankles)

10 rounds, + 5 pull ups + 10 push ups + 2 squats.

2 rounds less than 060712, partially due to squatting deeper, partially from dead legs from yesterdays 10K. Overall felt good though, considering how tired I was from yesterday!

Cindy: 16 rounds in 19 minutes. Everything unbroken bar the last five rounds of chin-ups, which I did as 4+1s and 1 of 3+1+1.

Cindy: 18 rounds

21 rounds Cindy.
3 off of best
Legs wasted after squats and 10K

20 yoa
bwt 145

Cindy: 15 rounds, 20 minutes.
kipping pull-ups
strict push-ups
a2a squats

push-ups still my limiting factor. my kipping is getting pretty good, i actually caught myself kipping so high my solar plexus was touching the bar!! (thanks to lincoln brigham for the kipping tip)

Cindy-Zac-14 rounds, Mae-18

CLEAT (#103),
Cindy is, par excellence, a metcon workout. The ideal, then, is to be fairly exhausted, if not gasping for air, by the end. This often won't happen if one is quickly reaching muscle failure on any of the exercises. Such failure would then require some rest interval which, in turn, results in a suboptimal metcon experience. I infer from your post that you probably have the muscle strength to do good form deadhang pullups. If so, you should do these as quickly (and safely) as possible and do not unduly belabor the eccentric phase of the pullups.

... I should also add that kipping pullups, because you can do more of these than deadhangs within the same time interval, will provide for a more intensive metcon workout...

Cindy as Rx'd:

21 rounds.

#145 David

What kipping tip? Do you have a link? Thanks.

managed to lose track, 20 give or take, people kept trying to jump on the pullup bar so slowed me down a little, along with the irish carbombs last night

CFWU

16 rounds - PR

Blah, 7 rounds, and I wouldn't count the last one.

For 2nd ever, and a repeat of last Saturday, I'm not unhappy. Just have to keep working, and in one piece!! Great workout though.

Slept like a stone last night, woke up and had a bowl of aspirin for breakfast...

CFWU- modified- sit-ups, back extensions, samson, pigeon stretch
Cindy- modified- jumping pullups
11 rounds + 3 jumping pullups
48 of the pushups were from the knees
Pukey almost came!!!
mmmmm, mmmmm, good...
50 YOA, 127 BW

Bw200
44yr
4mi run to club and back.
19 Rds.

Cindy as Rx'd

14 rounds

bw 180
age 35

35 rounds as rx'd
bw = 150#

"Cindy"

26 Rounds + 5 Pullups

First day back from a week off...felt tough! I'm also fighting something right now.

I forgot to clarify, it was 'Cindy'
all pull-ups kipping

Cindy-22

"Mary"

Age 29
bw 151

5 rounds + 5 HSPU. This was my first Mary. I took it at a nice smooth pace and managed to stay very strict on form. The last set of pull-ups were of the kipping kind. I had no deadhang left in me. Mary left me feeling energized with an outstanding sweat.

20 rounds + 5 pullups I think

Less than last time which I attribute to having to share the pullup bar and to a musclehead feeling he needs to talk to me because he talks more than lift and must feel I do the same. My headphones didn't even stop him.

#150 Travis:

http://www.crossfit.com/discus/messages/22/25498.html

Hey all new to Crossfit here...been keeping an eye on the sight for a couple weeks and today was the first WOD. Great thing you guys have going here. I'll be seeing you a bunch so here's the skinny on me...

23 y/o
200 lbs
Paramedic
Alpine Climber, Cyclist

So today was Cindy:
13 Rounds as Rx'd (no jumps or kips)
+5 pullups before the buzzer sounded (I need to do the squats faster next time)

My first "Cindy"....and 3rd day on crossfit. Did 10 rounds and had to lie down for 20 minutes...i almost passed out !

I love the intensity, I just need to judge my fitness level at the moment. I have a "I don't quit" attitude that sometimes can lead me to injury...I'll work on that!

Warmup - walk outside. Cindy - 14 rounds. Pullups weak link. Cooldown, a Sam Adams.

Now..What cologne am I gonna go with tonite? London Gentleman, or wait. No, no, no. Hold on. Blackbeard's Delight. No, tonite gets a special cologne... It's called Sex Panther by Odeon. It's illegal in nine countries... Yep, it's made with bits of real panther, so you know it's good.

My fist date with Mary and we wrestled in my backyard for 6 rounds+5 HSPU and 10 one-legged squats. She was declared the winner.

-pullups were neutral grip on a forked tree branch, uneven size.
-one legged squats were lowered to an Adirondak chair. (lower than larallel, but not butt-to- heels)
-HSPUs. One foot was on a tree trunk for balance.

Comments:
1)The one legged squats got easier each round until the last 2, probably balance and technique issues. Need to practice
2)Will probably be able to do more next time if I use a real pullup bar instead of a tree.

cindy 14 rds
19:51

Cindy

15 2/3 rounds
sub Jumping Pull-Ups

cindy - 13 rounds 19:33
note to self, don't eat dinner before the workout

Mike OD, sounds like Chinese medicine. Tiger claws for insomnia, tiger bone for arthritis, eyeballs for malaria, bile for meningitis. I kid you not. Don't know if they use panthers though.

Sweet Cindy 18 rds
age 42
wt 145

finshed with some sprints

hooya

Cindy
12 Rounds

No chinese medicine..It's a formidable scent... It stings the nostrils. In a good way...They've done studies, you know. 60% of the time, it works every time...essential for everyone on the Channel 4 news team...now where is my trident?

Cindy: 20 rounds

Age: 25
BWt: 140 (actually gaining weight on CrossFit!)

Cindy, as RX'd

23 rounds plus 5 pull ups

One round more than last time.

16 rounds + 5 pllups

Did a combo of both women;

First 10min did Mary with band assist HSPU's and regular air squats, four rounds

Last 10min did Cindy with 20lbs in the 'ol weight vest. five rounds.

How in the world are you people doing 20-25 rounds?...sigh.

run 3.6 miles - 29 min
17 rounds

Baer 10 rounds - 1st crossfit

pullups on rings

13 rounds+5+10+12

Mike Donnelly

Tested 2RM push-press today
65-85-95-105-115-125

Subbed golf; very uninspired 85.
Will see one of the girls tomorrow!

D.

run 400m
18 rounds +1 pu as rx'ed
started jumpnig around 10th or 11th round

Paul: 24

So I did my first CrossFit exercise and I SUCK big time. I did the "Cindy" and only did 6 sets. Everyone post 20+ sets. I must be a weakling big time. and my stupid 6 little sets weren't even good form. Only thing I can pull off ok was the squats. I don't think I even did one really good pull up. My push ups started out ok but the last set was way lame.

Anyway I looked at my heart rate and before I started it was 70. Durring the exercise I was Avg 124 and max 149 (must have been when I was trying the pull ups). Ended my heart rate at around 107.

Cindy

20 rounds + 5 pullups

Legs utterly wasted after the 10K, so I just eliminated squats and did 5 ring-pullups and 10 pushups a round for 10 mins.

only 15 rounds.

I think that with Cindy my arms are actually getting a little bit of rest during the squats and doing it this way there was less recovery time.

Way to go Kate, #87

Mary,

5 rounds with one legged squats onto a 16 inch box. I suck at them.

HSPU unbroken. First time for that.

Cindy, had to do jumping pullups due to injured left arm. 15 rounds.

After a failed 10k this morning...

17 rounds of Cindy tonight

Happy with this for now... should be 20+

Thanks!

When I couldn't get 5 pullups in a row I paused until I could finish the set, is that what yall do?

Cindy
-11 rounds (small break in the middle to help my wife get a pan off a high shelf)

Plus 3 sets of 10 reps deadlifts 205lbs.

That's the first time I have done a crossfit workout, harder than I expected.

Hey, weakling, post 185, just stick with it buddy, it will only get better. Get some...

#87 Kate -

Congrats on making the change and getting your family involved! Don't worry about the downers, just keep working hard.

Good Luck!

AMTT west

"Cindy"

Monkey Boy: 21
Nature Boy: 21
T-Bone: 23

Only 2 of E101 "C" showed up today, I guess it's payday Friday! Well we chose different girls today, not always true!!!

Ryan 26/#185

"Mary" 17rds+5+5

Krechting 28/#200

"Cindy" 14rds

48 164# 6'2"
Cindy scaled down due to continuing convalescence which is starting to really bother me.
4-7-10 19 sets previous best was as Rxd 15 rounds, don't feel too bad about the performance just want to get on it like before.
Hope y'all have a great weekend.

29 165# 6'
14 rounds
Completed as Rx'd. Did HSPU's for push up portion.

CINDY PLUS

added 5 Knees to Elbows between Push-ups and squats, just because I feel like my time off has weakened me.

14 rounds plus 5 pu's

Last Cindy was 26 rounds, I am feeling weak.

Kate-
Loved your post. Keep fighting the good fight. There are other women here going against the norm who want to be strong, not skinny. Glad you chose to speak, keep sharing!

cindy- 20 rounds with 45 sec to spare

same as last time. hands always shred around 18 and it just saps my will at the end.

Urbana Garage Group-

Karl-"Cindy" as Rx'd-24 rounds new PR-including previous prior to shingles

Dorie-"Cindy"-Jumping pulls/rest as rx'd-17 rounds (new PR)

Molly-"Cindy" Jumping Pull-ups/assisted push-ups 17 rounds (new PR)

Weakling, no worries. first crossfit workout kicks everyone's butt, for real.

bw: 198

warm up: 20 min of rowing. 4700 meters

first cindy ever: 9 rounds

Mary's 15 pull-ups are out of the question, and Cindy is kind of weak, so I modified it by doing push-ups using Lifeline Power Push-Up 1 with 80lb band, and squats using Lifeline Power Jumper with 90lbs of bands. Pull-ups are dead hang on door.

2 door pull-ups
10 push-ups (PPU1@80lbs)
3 door pull-ups
15 squats (PJMPR@90lbs)

10 rounds in 18:00, all sets unbroken, no rests, I feel pumped, and this would have been unthinkable just a few days ago. Crossfit is definitely working for me.

Cindy 26 rounds plus five pull ups.

23 last time

Really stressful week. Just did 15 rounds in 15 minutes.

Cindy
20 rounds + 5 pu

10 minute "Cindy" 10 rounds unbroke (pure)
Right hip issue had to stop..darn!

Ten rounds in 15 minutes...late night last night, didn't want to hurl. You guys doing this with weight vests, tip of the cap to you.

17 as rx'd. beat former PR of 15, done twice.

54 y.o. 154

14 rounds + 5 pu & 10 pushups

Mary- 10 complete rounds, plus 5 hspus , plus 5 squats.
HSPUs were to a 1 inch pillow.

Thanks for the good words! Here are the kids results-
N- age 14, 9 rounds+ 15 squats, 5 Pullups (had to do it in a different order to be able to work in on pull up bar)
L- age 12, 12 rounds flat

Kate

Warmup - jog 1/2 mile. 3 rds of 10 Back Extnsns and 5 KTE's.
"Mary"
7 rds in 19:55. Ew.
I think I did the one legged squats wrong 'cuz my back is wrecked now. Need to re-look at the link.

Age 50/BW 240#
9 rounds plus 5 pulls, finished off round 10 in 21:22

Puppy Love for Cindy (1/4/7, 10 min)
D: 7 sets + 1 pullup (L band pullups) vs. 4 last time
J: 9 sets (beginner pullups, bench pushups)

Age 29 Bwt 200
Cindy:
pushps using pushup bars for incresed range of motion, al pullups deadhang with no kip, full squats - 22 rounds with 15 seconds to spare ( I used this time in convincing myself not to puke). Successful. Respect.

20 rounds; 5 squats shy of 21 rounds.
Followed with bar and ring muscle up work. I'll get those multiples yet!

First time doing crossfit in months. I did 18 rds in 20 min 18 sec. I felt good and did not push myself to complete fatigue. I have of course maintained good fitness with kettlebells and Javorek barbell complexes.

Thanks MARY, nice to meet you too!!!

6rounds+5hspu+2 pistols (we were supposed to do pistols right?)

Bridges: 15 rounds?!!??! Mary?!!?!? Is that your superhero name?!?!?!

First time doing crossfit in months. I did 18 rds in 20 min 18 sec. I felt good and did not push myself to complete fatigue. I have of course maintained good fitness with kettlebells and Javorek barbell complexes.

Mary
11Rds +5 HSPU,4 Pistols
HSPU 1/2 ROM on Hex DB Handles
Pistol with Iron Woody Band assit

Cindy:

21 rounds
+ 5 pullups, 10 pushups and 10 squats.

Could barely walk today after jogging my first 10K yesterday and maxing out on squats the day before. Glad I made it!

Cindy

on had 13:20, then a meeting
five or six rounds, plus 5 pullups

Cindy: 22 rounds. Pullups dead-hang.

M 58yr 84kg

Cindy: 19 rounds first 10 rounds kipped PUs and then assisted PUs. Still trying to recover from the beating the SOU boys gave me on Wednesday.

Cindy: 8 rounds

Cindy workout. Not sure if we are able to add to a program, but I did. Added 15 crunches to list. Only did 10 rounds in 20 mins, but overall it was fun.
May have lost out on not doing as much with arms, legs, and chest.
Been doing workouts with Crossfit for 2 weeks now.
Holy Cow!!!!
Did the workout before 12 hour shift, and now am at home...starting to feel it in all the right places. Gonna be sore when I wake up.
Lovin the Crossfit.

CFw/u
42 yoa, 181 lbs.
Cf w/u

Cindy, 13 rounds even.

New pullup bar is well overhead, must jump to catch it. Didn't think I was assisting with the old setup, but I must have been, 20 rounds last time.

Stretching, L-sits, handstand holds, skipping,
climbing rope pullups, cleans with light weight.

Thanks Coach and Lauren

Cindy

17 rounds. A few sad pullups the last set, but an improvment over last time when the majority of pulls were assisted. Thanks Crossfit.

My first week doing Crossfit and I love it.

22y/o 5'6" 142 lbs

Cindy
15 rounds
+4 pull ups

9 2/3 rounds of Cindy (9 full + 5 pullups +10 pushups). Deadhang; no kipping.

17 rounds Cindy

Cindy as RX'ed: 17 full rounds. Horrible effort - no gas in the tank. 3.5 full rounds below PR. ugh.

"Mary"
First date with Mary...
5 full rounds and 5 HSPU.

25y/0 F BW167
Cindy scaled to the pack version
20 min
17 rounds + 3 pullups
my pullups were assisted or negatives
pushups

2.6 mile hilly run at 6 am
Cindy at noon for 12 rounds on the nose.
good bordering on textbook form.
pullups were broken sets from 7th round on.
Haven't been doing crossfit since May. Military duties. Looking forward to getting back into it.

cindy as rx'd 20 rounds new pr (all pullups dh or kip)

last time did:

19 rounds +5 jumping pu's
rounds 16-19 were jumping pullups

12 rounds and 5 pull-ups

"cindy"
my version because i'm not so good at push ups
10 40lb assist pull-ups
5 bench push-ups
15 12lb. dumbell squat
8 rounds + pull & push -ups
Thanks for the info JonM :)

cindy
20 + 5 pull, 10 push

BW 165
"Cindy"
as rx'd - 17 Rounds

Cindy:

Previous rounds: 22 (goal was 25)
Today: 16, pull-ups on my new rings and just came back from a one week break :( OUCH! Next time i'll get those 25 rounds!

will tackle this tomorrow

made bet with brian t...if i get 30 rounds of cindy, he has 2 do 100 situps and if i don't, i have 2 do 100 pullups. get the situp mat ready!

Only 16 1/3 rounds

Had help from my 8 yo daughter. I had to pick her up for pull-ups every time I started push-ups. It was a blast though. Had to find a place for pull-ups here at home and found a tree branch that fit the bill.

Late summer here in England is gorgeous.

Cindy 13 + 5
Lost count. Know I did more than 11 (alternated location so I know odd or even number); may have been 15 because I was certainly gassed enough and I know that I was faster than previous Cindy's. For the challenge I will post 13 and give myself the goal of that 15.

May date Mary on Tuesday or instead of a met-con this next triplet.

modified "Cindy"

3, 6 and 9 reps instead of 5, 10 and 15.

20 rounds.

Age 22 Weight 200

I got 19 and pullups and pushups then time expired. Man that is a good one. I did the squats weighted. Only 30lbs. After a while i really felt it though.

Age 22 Weight 200

I got 19 and pullups and pushups then time expired. Man that is a good one. I did the squats weighted. Only 30lbs. After a while i really felt it though.

Age 32
BW 83kg

Cindy(3rd time) 22 rounds

Think I'll go for "Mary" next time around.

Finished on round 20...didn't get the squats done in time.

Finished on round 20...didn't get the squats done in time

"Cindy" done on 9/9.

CFWU x 15 x 3 (no pull, push)

24 rds even (pr!, might have been 25, but I lost count and rounded down).

Last time Cindy on 6/30 did 22rds +5 +10 +4

Next time will repeat Mary.

Mary 9rnds + 5 hspu + 10 pistol + 6 pull-ups

Cindy:

BW 200
16 rounds. working on start of 17 and ran out of time.

Cindy 25 rounds
strict form

6 rounds + pullups + pushups. Might have been 7, but I lost count, so call it 6.

17 rounds

12 rds at Sunrise Park on Sat.

23 rounds of Cindy

BW: 168
"Cindy"
27 rounds +5+10+7

Cindy
22 on the buzzer.

Cindy - 16 rds.

"Cindy" on rings...16 rounds.

I usually do Mary, but wanted to change it up so I did Cindy with ring pull-ups and ring push-ups.
Rings were set about 2 1/2 inches off the deck for push-ups with feet elevated on a bumper plate. Squats done to a 12" box.

5 rounds in 8 minutes before I had to bike home, then off to softball where I hit the ball very hard. Just not where they weren't.

Oh yeah, there was beer.

44, 5'11", 199lbs, 3rd week of crossfit
cindy, 12 rounds in 19:58
-jumping pullups after 1 or 2 in each round
-knee pushups after a few in mid and late rounds

carol, 40, 5'7", 150lbs
17 rounds, mostly jumping pullups and knee pushups

trish, 36, 5'7", 140lbs
20 rounds, mostly jumping pullups and knee pushups

posting a day late.

bw: 185

As rx'd: 18 rds. First time all sets unbroken and a new PR.

BW 128

Cindy; subbed JPUs for pullups

13 rounds + 5 JPUs + 10 pushups
did almost 19 rounds the last time.. was totally pooped from yesterday's running and rowing!

26yo 200lbs

warmup: 1 mile

17 rounds

done outside with a hangover

L and I:
bw: 198.5 age: 39
warmup mod'd cfwu w/ sumohighpulls x2 rds,
Cindy as rx'd: 16 rds good form throughout even pullups. Big improvement over last one. L assissted pullups. Knee p/ups. Good workout!

did cindy last week at burning man as part of my weightless routines so seeing it again today brought a smile to my face. i did 20 rounds last week and today did 22.

i worry that my numbers are unsustainable. i'd feel bad if i ever dropped below 22 going forward yet hate the fact that i set the bar that high in the first place. oh condy, you are a fickle femme.

Mary
8 rounds + 5HSPU,10x1 Leg Squats,9 Pullups

Cindy

16 rounds + 5 pullups

- 2 rounds off best effort

15 rounds (PR).

Wife Gail did her first Cindy and completed 9 rounds.

16.5 rounds as rx'ed

Cindy

15 rounds + five pullups and five push ups

3 full round improvement

cindy:
12 rnds +5+10+4

Hi I'm Cameron. I'm 12 years old and did the "Cindy" 28 rounds plus 5 pullup. The pullups I did were assisted (feet on floor)and the push ups were from the knees. My 45 year old dad did the "Cindy" as perscribed and did 27 rounds plus 5 pullups.

Mary: 8 rounds (plus 5+10+12)

Cindy x 20 @ 20:00 (just!)
Pull ups on bar I have at home, suspended on ropes.
Tough to kip!

20 minutes
5 Pull-ups
10 Push-ups
15 Squats

11 Rounds and 3 pull-ups next Rd

September 08, 2006
Cindy
22 Rounds + 4 pullups
June 30, 2006
Cindy
19 rounds + 3 pullups
April 09, 2006
Cindy
20 complete
5 Pull ups + 5 pushups
January 09, 2006
Cindy
15 Rounds

Did Cindy today for the first time (my wife's not jealous, love her). Last week I did Helen (ditto). Helen gave me a major pounding headache, then Mr. Pukie visited. Cindy told me to go easy, or the headache would come back. Went easy'ish.

Age: 31
BWT: 159 lbs.
Stability ball exercises as Rx by physiotherapist
CFWU x 3
Cindy: 12 rounds + 5 pull ups and 1 push up

Cindy, 7 rounds in 10 minutes.

Age: 23
BWT: 145lbs

Rounds: 19 in 20 min, no kipping on pull-ups.

Love this workout. I've seen such big improvements since last time. I swear my friends think i'm on roids but it's just crossfit. It rocks my world

12

Lvl 9 Pull Ups

13 rds

13 rounds with all kipping pull ups. Had 9 rounds in 12 mins and only 4 more rounds in last 8 mins. Need to start bringing a stopwatch to the gym bc it's tough to track the time on the clock across the gym.

I got 10 rounds in 10 minutes but something in my shoulder wouldn't let me continue doing push-ups.

Julie did 11 rounds of push-ups from knees and jumping pull-